Cadence At Pace
Calculator
Results
- Cadence (steps per minute)
- 173.913043
- Speed (m/s)
- 3.333333
- Steps per km
- 869.565217
- Steps per km at that stride
- 869.565217
Endurance training results
| Cadence (steps per minute) | 173.913043 |
| Speed (m/s) | 3.333333 |
| Steps per km | 869.565217 |
| Steps per km at that stride | 869.565217 |
formula-map diagram
- Cadence (steps per minute)
- 173.913043
- Speed (m/s)
- 3.333333
- Steps per km
- 869.565217
- Steps per km at that stride
- 869.565217
Formula breakdown
Formula
Cadence = (speed ÷ stride length) × 60= 173.91304347826
Note
Simplified model: these are standard endurance-training formulas (Riegel, ACSM, Banister TRIMP, ACWR, Minetti gradient cost and published fuelling rates) applied to the numbers you enter. They assume even effort, typical conditions and average physiology, and ignore terrain, heat, wind, sleep, individual sweat and carbohydrate tolerance, and training history, so results are indicative planning figures, not medical or coaching advice.
More in Endurance training
See all →Frequently asked questions
What is running cadence and how does it relate to pace?+
Cadence is the number of steps taken per minute, and for a given pace, cadence and stride length are inversely related: a runner can hit the same speed with a higher cadence and shorter stride or a lower cadence and longer stride. This calculator shows what cadence corresponds to a target pace at a given stride length, or vice versa.
Is there an ideal cadence every runner should aim for?+
The often-cited figure of 180 steps per minute is a general guideline popularized from observations of elite runners, but ideal cadence varies by height, leg length, and pace, so it's better used as a rough reference than a strict target for every runner at every speed.
Why might increasing cadence reduce injury risk?+
A higher cadence typically shortens stride length, which reduces overstriding, a pattern associated with increased braking forces and impact loading on the knees and shins when the foot lands too far ahead of the body's center of mass.
How does pace affect the natural cadence-to-stride relationship?+
At faster paces, both cadence and stride length typically increase together, though stride length tends to grow more than cadence at very high speeds, whereas at easy paces, cadence often stays relatively stable while stride length shortens.
Should I force a specific cadence if it feels unnatural?+
Cadence changes should be introduced gradually, since abruptly forcing a much higher or lower cadence than your natural pattern can create new inefficiencies or strain until your body adapts, typically over several weeks of consistent, gradual practice.